~Heather’s World~

OSB-weekly round up, wk 3 

Okay, this week has been a struggle, between work, cravings, being bloated and gassy and having injuries. I would like to give you all a rave review, but at this current point-I can’t. 

Monday, my knee and ankle were killing me! All week I have been craving sweet carbs, then work…gotta love work. I was pretty much alone over someone’s work, because he was out of the office for 2 days. I about lost my mind. 

I totally blew work yesterday. I was NOT happy or pleased. I did well w/ my eating until I got home and I had a rice and some pb. I felt bad, because I have been doing really well. 

I had a cheat day on Saturday. That was a complete mess. I ended up going on a mini road trip w/ my girlfriend and we had to stop and eat, I didn’t grab food before I left. 

All in all, this week has been brutal. My workouts have still been really good. I can’t complain there, but I have just been craving like crazy and wanting to munch for no apparent reason, it’s pms. I know it is!! This week will be better! I know it and feel it! 

The best thing is that I’m okay w/out all of the starch. I’m actually enjoying my protein and salads and things of that nature. I don’t miss the crap-just the sweets and sweets are okay, if they are in moderation. 

So, Saturday is another cheat day, I really don’t want much-for breakfast a bagel and coffee w/ cream, then a candy bar-something really good. That’s all. 

I didn’t do my lifting yesterday, because I had errands I had to run that were important, so Saturday morning before I go and get my hair done, I’m going to do my workout from yesterday! 

Every week I learn a little more about myself, like I don’t munch when I am truly busy. I usually want to munch when I’m bored. I notice that I crave sweets right around 1-2 or late at night. Its terrible. I’m working on ways to overcome it though. Yes, I finally have realized that I love nuts, salted or not-I love them and tend to want to munch on them. After I finished my can in my desk, I made up my mind, no more. Peanut butter..i love peanut butter-a little is okay, but I could eat it by the spoonful. That needs to be put to an end, so no more peanut butter. It’s coming together, slowly but surely, because I know what I want to do and like I said, I have to get my mind right. 

Here is my advice, 1 meal, 1 day, 1 week, at a time. I’m not going to worry about Saturday, when I still have to make it through Friday. Take each day and make the most of them. Enjoy the journey. It’s hard, but its worth it. You can make it and reach your goals. Never let someone tell you that YOU can’t do anything, because you can-but you have to believe it first. 

I have been doing a lot of thinking and focusing on other things. My focus is on God. Yep-he brings me through each day, he gives the energy and strength to have great workouts! He is my rock. I say it, because I believe and feel it. After yesterday at work and this morning…it was HIM he brought me through and gave me peace and at the end of it all, I was able to eat cleanly as planned, but it all goes back to him. 

My advice for this week is this, stop thinking that you can’t change, stop thinking that everyday will be a good day and you will never make a mistake-because you will. Instead, start seeing and believing that change taking place in your life, be thankful for the strength, courge, and know how that he gives y ou to get through the hard days! 

That’s all for now-work calls 

Yours in health & fitness 

HH 

OSB-Weekly round up, week 2
Okay! Happy Thursday! Thank goodness tomorrow is Friday! Well, let’s get started. First, I’m going to start w/ 2 things, 1 being a definition, and the next thing a quote or saying that I want you all to take w/ you when you are out and about or get lazy or down.
1. Self Discipline-the ability to get yourself to take action regardless of your emotional state.
2. Obsessed is how the LAZY describe the DEDICATED.
I’m not sure where I found that quote, but it stuck to me like glue and I have placed it on my monitor at work as well as the definition of self discipline! Those 2 things have been stuck in my head!!
So, let’s talk about this past week! I have been on my game-intensely! It’s been an intense week. My diet was great last week and it’s pretty much been a repeat this week. It’s been a long week, but I feel good! I feel like I have accomplished something!
Basically, my schedule is as follows, Monday-Friday,
3.50-wakeup
4-5a-cardio
7-5p-woooooooork!
5.15-7pm-train
7.30p-home, eat, shower, relax and get ready for the next day
9-9.30p-SLEEEEEP!
That is my schedule. My world revolves around work and the gym and frankly, I’m content! No complaints.
Then on Sundays, I double up on my workouts, 1 long cardio session and another hiit in the evening.
This lifestyle has everything to do w/ planning and nothing to do w/ just going through the motions. That so will NOT get it! Plan your work and work the hell outta your plan! There is no easy way to do this, case in point, you have to truly want it in order to succeed.
My diet has been well, lots of protein, not a whole lot of carbs, little to none at night. I have ate chicken, steak, egg whites, protein shakes, veggies, fish, tuna..etc. I actually feel okay! I don’t think I’m going to die or anything like that! Granted, today, this guy at work had a doughnut and it looked so good I wanted to run and tackle him for it, but I didn’t think that would be lady like so I just sat at my desk and said, hang in there-you don’t really want it anyways and I was okay.
This week has definitely been easier then the first week. It’s so funny to watch people around who think that they are eating clean and its just garbage. Hell, most people do NOT know what clean eating really consists of! It’s not granola bars, its not nutrigrain bars! You guys know what I’m talking about! Special K is NOT clean, check the sugar…lol..I was strung out on Special K vanilla almond..NOT good..look at the sugar and then you tell me how good that is for your body! Riiiiight! Lol.
People just don’t understand it. They don’t understand and they can not call it. They call me fitness freak! Lol! I just laugh about it! The fact is that my mojo is definitely a go right now! I am making progress everyday, slowly but surely! I feel great phsycially, mentally, and spiritually! It’s only by God’s good graces that I have been so on point. He has not only blessed me w/ the energy to get up and do it, but he has placed different people in my life to help me and guide me along the way!
HH is on her way back!!! It’s getting hot over in Chicago!!! I have also decided that I really am interested in doing a competition in November! November 1st to be exact. I think I can do it and do pretty decent. I don’t even want to do it to win, I want to do it, just because I want to say, HEY, I DID A FIGURE COMPETETION! LOL! I have told a few of the boys at work and they are all like, omg! Do it!!! I’ll come see you! Yeah, I’ve got my boys over here rooting me on and they don’t laugh or poke fun at me because I’m so intense w/ it-they commend me. Then of course I have my naysayers! I just blow ‘em off and keep on keeping on..we’ll see who’s laughing once the hot weather hits! Remember, He who laughs last-laughs the loudest!
I’ve also been hitting the H20 hard, atleast a gallon a day, sometimes more. I hate the fact that I have to tinkle so much, but hey with all this protein, I have to! ?
So, this 2nd week has been really good. Workouts have been really intense, I’m burning about 1000 calories every night when I lift-sometimes more, depending on what else I have to do.
I love the fact that I am already noticing changes w/in my body. I can actually see changes occurring! I love the fact that my co-workers compliment me on how I look and how strong I am. I’ve had people say, hey you think you could beat his ass! I bet you could! They look at me as She-ra around these parts and I totally love it!
Funny story-one of the guys I work w/ started going to the gym, got a trainer and the whole 9! I absolutely love it! I feel like I have created a mini me! This guy is totally making me proud. I believe that I am his support at work. I can stand on my own, but I don’t think that he can. I think he loves the fact that he can ask me anything and I can pretty much answer it! He even went and bought a mini fridge to keep by his desk to store his food and told me I could use it to store my healthy meals-that way I wouldn’t have to carry my cooler or use the ‘community’ fridge. Lol!  Its awesome! I keep pushing and encouraging him everyday. He bitchs and complains, im sore-why am I so sore and I tell him, suck it up, it will be okay! Then I explain to him why he’s sore (DOMS) and he’s like okay! I hit the roof one day when he said he had a lean cuisine and a bananna the whole day and then wanted to exercise..i’m like, wtf are you doing! Are you kidding me! I explained my anger in this nature:
If you have a car w/ no gas-how far can you get. He replied no where-I responded, it’s the same thing w/ your body, you need QUALITY FOOD IN ORDER TO BLAST A WORKOUT. NO FOOD, NO WORKOUT. It made sense to him, then when he spoke to his trainer, she went off on him for round 2! So, it was actually rather funny that I WAS RIGHT!!!
So, in conclusion things over here are great! I’m bringing the heat and intensity! Its all about Operation Sexy Back! That’s right hot heather is putting her heart into it and doing it well!
Your sister in health and fitness!!!

I must say that this week has been awesome! First, I am thankful to God that I have survived thus far! Seriously, for the first time in my life, I’m so proud of my eating. I have been eating more clean and I can look at my body and already tell. I really started to alter my food last week, but this week, I have taken it to another level and it shows! Granted, a lot of work goes into this. 

I have been waking up at 4a, doing cardio first thing in the am for 30-40 minutes, then I work, then go to the gym, do my lifting and do some extra cardio10-20min. nothing big-its just the icing on the cake! 

I have been going to sleep around 9-10a. sometimes earlier. I haven’t missed one workout in the past 2 weeks. I am trying really hard to bring sexy back! Somedays I feel better then others. Today is one of those days, that I just feel blah. Well, I decided to rest this am, I didn’t do my cardio and I haven’t had starchy carbs since about 9.00am. Yeah. So right now, I have the look of death in my eyes! I don’t want to talk, smile or anything. All I can do is just sit at my desk and say, God-get me through the next few hours-Please. He will. I believe it! I’ll be okay, once I leave work for the evening. Lol. 

I tend to want to cheat most while I’m at work, because I see and smell all of the food that everyone orders, but so far so good. I see fries right now, popcorn, pizza..you name it, it’s lurking around here!! I’ve been fine though. I don’t want to be like everyone else. I guess im going down a road that isn’t traveled to often. 

Its amazing, that in such a short amount of time, I can notice small differences, it’s just great! I feel so motivated, just ready to take on the world. I can’t believe I haven’t had any crazy cravings or withdrawl symptoms. I feel really great!! I’ve also been drinking a gallon of water a day! My mom has noticed a physical difference. 

Let me tell you all the changing point for me. I have started reading daily devotions for weightloss. It is soooooooooo freaking refreshing. I read these things every morning after I do cardio, shower, and get ready. I drink my coffee and I read a few of these devotions/meditations! I mean, everyday hits on something different, something that I need. I realize now that everyone needs to ‘water their spiritual garden’ and I have been watering mine! I am so thankful for the things that God is revealing to me and helping me w/. I believe that all things are possible with God. Today is a great example, I decided to rest, no am cardio-just lifting a hiit after.Well, I have been carb cycling this week and I haven’t had starchy carbs since about 9.30a today. I feel out of it. Part of me just wants to yell, because I feel moody and part of me is just like…whatever! Lol! I actually feel really tired-out of it. I’m not sure if its from the lack of morning cardio or carbs. All I know is that I invite tomorrow morning to come for that cardio and protein pancake! Lol! Case in point is this, today I have let go and let God. Let God what, you ask. Let God get me through this, cause me-personally I’m ‘bout to go nuts! Lol! 

I have also come to the realization to take 1 day at a time when it comes to eating clean. I can’t worry about Friday, when Monday morning isn’t even over. When I take 1 day and try to make that the best day, it seems to come easier. Instead of thinking damn, Friday I have barely any carbs..how am I gonna get through that day. All I say, is thank goodness its Monday and I can be a little more laid back and enjoy my clean carbs!! I will deal w/ Friday when I wake up-as long as I have the food that I can eat w/ me-I will be fine! So, when it comes to eating now, I take it 1 meal at a time. This seems to really help me. 

I’ve also realized how much I love training and working out! I feel so energized! Geez, I just feel awesome after all of my workouts and I don’t even call them workouts anymore-I refer to them as divine appointments! Lol! Ya’ll can laugh if you want, but it’s working!! I love to train because physically I feel strong and free. Training is all about hh-no one and nothing else. I train to be fit and to feel good mentally, physically, and emotionally. I have such clarity after I train. 

The amazing thing is that even though all the junk looks and smells great-its so bad for you and it makes you feel pretty crappy after the fact. I have ate clean for a little while now and I feel good-I really do. 

Everyone at work calls me a fitness freak!! Some people praise me for what I do, some criticize me. It’s amazing. The people who praise me, really do praise me and people who try to criticize me are just ignorant. I don’t let naysayers get to me. They aren’t worth my time or energy. You know. 

I’ve also started looking into upcoming competitions in Chicago. I have found 2 that I would consider doing. One competition is in October and one is in November about a week or 2 part. The more I think about it, the more tempted I am to do it. I’m still not sure yet. 

So, in conclusion to week1 round up-I leave you all with this- 

Never give up on what it is you want or desire. Put God first, let go and LET GOD, give your body time to become adjusted to these new changes. Change one thing at a time, remember, Rome was NOT built in a day! Become obsessed w/ the lifestyle and focus on change. If you focus on results, you will never change, but if you focus on change, you will get results. Be happy and proud of the little things that you accomplish everyday. Log your workouts and meals, its rewarding to look back and see how good or bad you have done. Well, on that note, I’ll be around-and I’ll keep you all updated within the next week, week#2 roundup!! 

So, for the past few months, let’s say since January I have been less then up to par. I was totally half assing around. The truth is I was hanging on by a thread, a very thin thread. But that was the past and I am focused on the present and the future.
For the past week I have been on the ball. I feel so proud of myself. I have gotten up every morning to do cardio. Yes, 4a, I am getting out of bed to do cardio! Lol! Crazy, but true! Yes, I do it. Now, I gotta be real..I’m not really into it. I kinda laugh and think, I’m nuts. But I’m still kinda sleepy. I know that eventually my body will get adjusted to it and it will become a quality cardio workout. Lol. So, in the meantime, I go to train at night and do cardio after as well. Usually 10-20min. Just to cap it all off.
My diet this week has been better. It hasn’t been great and definitely not perfect, but it was much cleaner then before. So, now my goal for this week is to really clean it up. I tend to want to munch while I’m at work at my desk, because I cant have a cigarette. That is something that I am going to have to deal w/ and get over, real fast. I mean, I can only chew so much gum and eat so many tic-tacs. Lol. It will get better, it just takes time, that’s all. I have to take it one day at a time and find other things to replace that cigarette and munching. I can’t get up and run outside every 30 min or once an hour at work. You know. Lol. So, I guess I will be chewing coffee stirrers or something. Lol.
So, what is this is operation-sexy back. Yes, that is what I am calling these next few months, phase 1 of the OSB! Here is what’s to be expected :

1. Cardio in the morning 6 days a week starting with 30 minutes, as the months go by I will add time or I might vary it day to day. Variety is the spice of life
   
2. Weight training in the evening, heavy to moderately heavy weight. I’m sure I will be on a 5 day split and I will be doing some light cardio after 15-20 min..
   
3. Diet..Well, my goal is to stick to 6 clean days and 1 cheat day. Unlike before, a cheat does not mean, CHEAT ALL DAY AND EAT JUNK FOR BREAKFAST LUNCH OR DINNER. These cheat meals need to be sacred. Something that I really want. Here is an example, I woke up today and really wanted a bagel. Well, I fought it most of the day, I said, I’ll wait till Saturday. Well, my buddy at work bought bagels and gave me one. Let me tell you, that was the best damn bagel I ever ate. Okay. Maybe not, but the point is that I really, really wanted that bagel and it was so damn good when I had it. I’m good now. I don’t need anymore bagels for a while J Now, for dinner, I know my mom is buying boneless buffalo wings and I will enjoy those, but I do know that will be it, no other junk.
   

I have to find my happy medium. A little will not hurt you or set you back, but a lot will. I tend to go over board, I am trying to avoid that like the black plague. I know I love candy and cookies. I have an all or nothing attitude. I can NOT eat just 1 cookie, hence my girl scout cookie episode this week. Lol. I tried to eat 2 cookies, I ended up eating like 10! I gave the others away, because I knew I would eat ‘em all. They were great, no more of those until next year! Hopefully! Lol!
I have 2 major goals, as of right now-the first one is that I want to get back to 140lbs like I was in the summer and get my waist back down to 28.5in the 2^nd goal is that I want ab definition by the end of August. I’m not worried about weight, mostly bodyfat and when I do achieve this goal, I will be able to look at my abs and know that I have indeed arrived.
Those are my 2 major goals. I know it will take time, dedication, patience, and a whole lot of other stuff to achieve, but it can be done. I have no doubt about that.
I have other goals that I want to reach here are a few of them,
1. Run a 10 min mile
2. Be able to do 20 boy pushups
3. be able to curl 30lb d.bells
4. Be able to deadlift 100lbs (I’m at 60lbs right now)
5. Be able to shoulder press 60lbs,( I did 40lbs the other day!!)
6. be able to do 1 pullup
7. Be able to squat 150lbs on the hack machine
Those are just a few goals that I have set for myself!
So, for me, it’s OSB-I am getting geared up for summer! It will be upon us before you realize it! February is almost over, soon enough, the weather will break and it will be time to pull out the shorts, tanks, bathingsuits, and mini skirts.
Ladies, let’s pull our heads outta our butts and get ready for the summer. Lets get pumped up and motivated! Don’t let summer catch YOU not at your best. It’s hard to get into the swing right now, but it will be so worth it once that first day of warm weather comes around!
So, I am going to start logging and journaling everything, my food, mood, exercise, everything! I will be doing weekly updates, probably on Fridays. Just to let everyone know what is going on and how I am doing.
So, ladies, it’s OSB! My trial run started Monday, Now, it’s time to really bring the heat!!!!
Remember, if YOU can’t take the heat, get the hell outta the kitchen J
Your sister
Health, fitness, & hotness HH